Three points depend on practice, and seven points depend on cultivation. The nourishment here also includes nutrition. To be effective, it basically takes about 3 months and systematic training. In fact, you don't have to go to the gym every day, just go 3-4 times a week. Your body needs rest. Exercise only consumes muscle mass, and the real long muscle is "excessive recovery", which is simply the way it is. Generally, 45-60 minutes of exercise at a time is enough. One thing to remember is that you should exercise all over. Don't overtraining a muscle on purpose. I just want to be strong and practice my body's big muscle groups. Don't do a lot of heavy exercise, it won't affect the development of your body. It is best to control it at 8- 12RM.